This blackened hen recipe is completely spiced, juicy and tremendous easy. Good as a foremost with rice or these roasted greens or pasta, this blackened hen is nice for all types of diets.

Relying on sides it will possibly simply match anybody following Whole30, paleo, keto, or Weight Watchers — solely 2 WW factors primarily coming from the olive oil.

Plus, throw some asparagus and inexperienced beans in the identical skillet with a squeeze of lemon for a straightforward, one-pan meal prepared in underneath quarter-hour!

Blackened hen is barely spicy however regardless of should you prefer it scorching or can’t do spice you may simply alter the quantity of cayenne or go away it out altogether. It would appear like it’s burning as you cook dinner it however don’t fear — it’s not! And I counsel not shifting it an excessive amount of or it gained’t shade as properly!

Blackened chicken top image

Why it is best to do this recipe

  • It’s only some substances – a handful of pantry spices and hen! 
  • These might be made in lower than quarter-hour. Whereas the hen is cooking within the pan throw collectively a salad with some leafy greens (or do this fast 3 Bean Salad)or cook dinner some rice as a facet.
  • Tremendous juicy and low in factors!

Substances

  • Hen breast, 2
  • Paprika, 1tsp
  • Cayenne pepper, ½ tsp, to style
  • Garlic powder ½ tsp
  • Onion powder ¼ tsp
  • Salt, ¼-½ tsp
  • Black pepper, floor, to style
  • Olive oil, 1 tbsp

Blackened chicken ingredientsDirections

  1. Slice the hen breasts horizontally virtually throughout so that they open up like a butterfly. Drizzle the oil over high of the hen.Blackened chicken marinated
  2. Combine spices collectively in a small bowl then sprinkle half over the primary facet of the hen. Therapeutic massage the spices into the oil then flip over. Sprinkle remaining spices on and repeat.Blackened chicken mix spices
  3. Warmth a skillet over a medium-high warmth and add a drizzle of olive oil. As soon as scorching, add hen and cook dinner 4-5 minutes with out shifting. As soon as the primary facet had seared and darkened flip over and cook dinner 2 minutes. Take away and relaxation 5 minutes.Blackened chicken in saucepan
  4. Take a look at doneness with a pointy knife within the largest a part of the hen.
  5. Slice and function desired. Blackened chicken served with salad

Weight Watchers Factors Breakdown

  • Hen breast, giant, 2: 0 factors
  • Paprika, 1tsp: 0
  • Cayenne pepper, ½ tsp, to style: 0
  • Garlic powder ½ tsp: 0
  • Onion powder ¼ tsp: )
  • Salt, ¼-½ tsp: 0
  • Black pepper, floor, to style: 0
  • Olive oil, 1 tbsp: 2

Variations and Substitutions

  • These might be served with just about something. It’s scrumptious sliced up and tossed via pasta or fried rice.
  • Miss the cayenne should you’re delicate to spice, or add a contact extra should you prefer it scorching!

Ideas and Methods Part for Making Blackened Hen

  • It doesn’t matter should you slice the hen breasts absolutely in half however I prefer to butterfly them open into one giant piece. I discover it simpler to show and test. 
  • Even when it appears just like the hen is burning, don’t flip the hen till the hen has sealed completely or it is going to shred and stick with the pan. 
  • Permit to relaxation earlier than slicing so that you don’t lose an excessive amount of of the juices. 
Blackened chicken top image

Blackened Hen

Good as a foremost with rice, roast or steamed greens or pasta blackened hen is available in at solely 2 factors for an entire breast!

Servings 2 individuals

Energy 242 kcal

  • 2 Hen breast
  • 1 tsp Paprika
  • ½ tsp Cayenne pepper, to style
  • ½ tsp Garlic powder
  • ¼ tsp Onion powder
  • ¼-½ tsp Salt
  • Black pepper, floor, to style
  • 1 tbsp Olive oil

  • Slice the hen breasts horizontally virtually throughout so that they open up like a butterfly. Drizzle the oil over high of the hen.

  • Combine spices collectively in a small bowl then sprinkle half over the primary facet of the hen. Therapeutic massage the spices into the oil then flip over. Sprinkle remaining spices on and repeat.

  • Warmth a skillet over a medium-high warmth and add a drizzle of olive oil. As soon as scorching, add hen and cook dinner 4-5 minutes with out shifting. As soon as the primary facet had seared and darkened flip over and cook dinner 2 minutes. Take away and relaxation 5 minutes.

  • Take a look at doneness with a pointy knife within the largest a part of the hen.

  • Slice and function desired.

Serving: 1breastEnergy: 242kcalCarbohydrates: 5.4gProtein: 36gFats: 9.3gSaturated Fats: 1.5gLdl cholesterol: 87mgSodium: 5.4mgPotassium: 11mgFiber: 1.6gSugar: 0.5gCalcium: 28mgIron: 2.1mg

Key phrase blackened hen